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Managing suicidal thoughts
Information on suicidal thoughts and tips to help you get through
What are suicidal thoughts?
Suicidal thoughts are when someone thinks about ending their own life, are thinking that they don’t want to be alive, or thinks that the world would be better off without them.
These thoughts can affect anyone and they will be different for everyone who experiences them. Some people may just think about not being alive, while some people may make plans to end their own life. Thoughts can build up gradually over time, though some people may get them suddenly.
Why do people experience suicidal thoughts?
People experience suicidal thoughts for lots of different reasons, including:
– Life events, such as the death of someone close to them, a relationship break-down, losing a job or having health or financial difficulties.
– Facing challenges around their personal identity, like their sexuality.
– Experiencing abuse, neglect or physical harm.
– Feeling like they don’t have a purpose, or feeling like they are alone.
– Drinking alcohol and using substances.
There is no right or wrong reason for having suicidal thoughts. There may also be cases where people feel they are experiencing them for no reason at all.
Whatever the reason, these feelings are always valid and no matter how bad it gets, there is always someone out there who can help you.
What can I do if I’m having suicidal thoughts?
Talk to someone you trust
Speaking to someone about how you are feeling can be such a tough thing to do, but it’s an important way of making sure you get the help you need. Remember, asking for help is not a sign of weakness, but a sign of strength.
Think about some people you could talk to if you’re struggling. This could be a friend, family member, your teacher, a health professional or your GP, or a No Limits worker.
Spend time looking after yourself
Try going for a walk and getting some fresh air, or having a bath or shower. These things are good for clearing your head and having a reset. You could also watch your favourite film, listen to your favourite song or read a book to take you to a place far away from the world.
Think about what you enjoy
It might be hard to have positive thoughts, but it can be helpful to try and think about what makes you happy, what you’re thankful for or what you enjoy doing. Whether that’s spending time with friends and family, taking your dog for a walk, or even the comfort of your own bed, try distracting yourself by doing something that makes you happy.
Focus on now
Think about right now. Get yourself through each minute and remind yourself that these thoughts will pass.
Trying mindfulness techniques like colouring, a slow walk in fresh air, or breathing exercises can help you to focus on what you can see right now, what you can feel, hear and smell.
Find out more about mindfulness from Mind.
Find out more
Think about reasons to carry on
If you can only think about the future, think about reasons for you to carry on with life. Will your favourite sports team win their next game or make that new signing? What will happen in the next episode of your favourite show? Or are you waiting for a new song or album to come out? Use these as milestones to get to and be proud when you get there.
Be around other people
You might find it difficult to open up and talk to someone, but try not to spend too much time alone. Instead, go somewhere where you can be around people, such as a
friend’s house, a shopping centre or a park. Being around people can help you feel safe and provide you with an opportunity to talk about how you’re feeling if you feel like you want to.
Make a self-soothe box
A box full of things and ideas distract yourself can be really helpful. Put things in a box that will make you happy, like pictures of family and friends, or your favourite book. Try and include sensory things in the box to distract you, like headphones to listen to music, a special teddy or blanket to hold and something that smells nice and relaxes you.
Or, you could make your own little box with our template and write down on the slips some things that will help you. Click the link to download.
Download
How can I help someone who is experiencing suicidal thoughts?
Let them know you're there
Making sure they know that they’re not alone is really important. Suicidal feelings can be overwhelming and you can feel really isolated from everyone, even if you’re surrounded by people, so telling them they have someone they can go to will help keep them connected.
Listen
Hear what they have to say and listen without judgement. It takes a lot for someone to open up about how they’re feeling, especially if they’re talking about ending their life.
You don’t have to be able to fix them, so don’t put pressure on yourself for that. Just listening is enough.
Reassure them that their feelings are valid
They may be feeling embarrassed because they’re finding things difficult, or be worried about being judged. It might help to remind them that the way they are feeling is okay and that they shouldn’t feel ashamed. This may also help them to open up about how they’re feeling.
Keep checking in on them
Regular contact means they have a regular place to say how they’re doing and how they’re feeling. If someone feels they don’t have anyone to talk to, they may bottle up their feelings which could make things worse.
Support them to get further help
If you’re worried about them, try and support them to reach out for further help from a professional, like a No Limits worker or their GP. Getting support from somewhere can be daunting, even if it’s the right thing to do, so helping them with practical things like making contact or booking appointments can be a big help.
Look after yourself too
You can feel a lot of responsibility for looking after someone, especially if that person is close to you, so it can weigh down on you. Make sure you give yourself time to breathe, relax, de-stress and talk to someone if you need to. Sometimes you might need to prioritise yourself over others, but that is okay. Remember, you can’t look after someone well if you’re not looking after yourself.
Want to talk to No Limits?
We have a range of mental health and wellbeing services for children and young people under 26 in Southampton, Hampshire, Portsmouth and the Isle of Wight, including therapeutic support from counsellors and youth wellbeing practitioners, our out-of-hours Safe Havens for young people experiencing a mental health crisis, and our Advice & Wellbeing Hub which offers you ways to get support from trained youth workers without having to wait.
Find out moreI want to find out more
These websites have more information on anxiety and panic attacks:
– CALM – Anxiety guide – Click here
– NHS – Managing anxiety – Click here
– Mind – Anxiety and panic attacks – Click here
– YoungMinds – Anxiety – Click here
24/7 mental health support
You can also contact these organisations for support. All support is free, available 24/7, 365 days a year.
– Papyrus – Phone service for people under 35 experiencing suicidal thoughts. Call their Hopeline on 0800 068 4141
– SHOUT – Anonymous text service for people struggling with their mental health – Text ‘HANTS‘ to 85258
– Samaritans – A phone service for if you need someone to listen to you. They won’t offer you information or advice, but they will listen – Phone 116 123
